Do you have any complications while sleeping?

Many of us might have experienced the troubling nights in which we can't sleep or we have poor quality sleep no matter how tired we are.Such disturbed sleep leads to a huge discomfort in us.In some people disturbed sleep is due to stress and depression.People with depression could not sleep properly because of following reasons:

• They do not sleep for reasonable number of hours.
• Could not go into sleep with thoughts going round the head.
• Frequently waking up in the middle of the night and could not sleep again.

So naturally because of this disturbed sleep we feel tired, inactive and less effective the next day.There are 75% of the people suffering with depression and stress have problems with their sleep.Sometimes sleep problems in depressed people leads to increased risk of suicide.

 

Normal Sleep:

 

Sleep is not simply a condition in which the body and mind are resting but a complicated state in which our nervous system is inactive means our senses will be relatively suspended.Generally we need a minimum of 6-8 hours sleep to feel refreshed. Sleep can be divided into five different stages :

 

Stage 1:This is the lightest stage of sleep.We spend about 5-10 minutes during this stage in which our body and muscles relax slowly.

Stage 2:This is considered as the light stage of sleep.In this stage our brain activity,heart rate,breathing starts to slow down.

Stage 3:This stage is a start of deep sleep which is known as slow wave stage.If we suddenly woke up during this stage we will be in confused state and cannot focus on anything.

Stage 4:This is the one in which we experience the deepest sleep of all the 5 stages.It is almost difficult to wake someone during this stage.

Stage 5:This stage is also called as REM(Rapid Eye Movement) because though our eyes are closed they move around a lot during this stage.REM stage is the stage of sleep when we dream.During this stage our brain activity,breathing slowly increases.

 

So a normal person tend to go through these 5 stages when he/she is asleep.But in case of depressed people the pattern of sleep changes:

• They take longer time to get into sleep.
• They sleep for very shorter time.
• There is little or no deep sleep
• They woke up often during night and could not sleep again.

Tips:
There are some suggestions or tips for people who are suffering from disturbed sleep in to improve their sleep.But these suggestions need the complete effort from them.

• Exercise daily.Physical exercises makes your body more tired and helps you to get sleep fastly and easily.Avoid exercises at least three hours before bed time it makes difficult to sleep.
• Try meditation before going to sleep.It calms your mind and clear all your thoughts.During meditation concentrate mainly on breathing excercise.When you are breathing slowly it also slows your heart rate and calm your mind by clearing your thoughts.
  

  
• Avoid watching any shows or movies that are disturbing,horror or violent before bed time.
• Your bed room should be warm,pleasant with a comfortable bed.Avoid Tv,radio,mobiles in your bedroom.
• Reading books in bed helps us sometimes to sleep fastly and easily.Avoid reading thriller or horror books before bed they may distract your mind.
• Listen to soft,relaxing,smoothing songs with low volume before bed,it relaxes your mind.
• Avoid sleeping immediately after having a meal and heavy meals two hours before bedtime.It will be difficult to sleep with heavy stomach.
• Have a warm bath or shower with soft music before bedtime it will relax your body and triggers drowsiness by relaxing your mind.
• Avoid napping during afternoon after 3:00,it will make harder to sleep at night-time.
• Don't go to bed with empty stomach,it makes difficult to sleep with empty stomach.Have a light snack like fruits,bread,dry friuts and drink some warm milk.
• Limit caffeine intake.Don't drink more than two cups of coffee or tea per day.Drinking more caffeine makes difficult to sleep at night. 

Foods that makes us happy

Did you know that the foods we eat can influence our mood and change our mood.This is because there are certain foods which stimulate the production of mood elevating hormones like endorphin,serotonin and dopamine.The food we eat every day has a enormous influence on the functioning of the brain.There is increasing evidence that eating right food can elevate your mood.Scientific research suggests that the foods rich in carbohydrates,proteins,vitamins,minerals can effect the functioning of the brain and they act as mood enhancers,promoting calmness.Their deficiencies can lead to mood swings,insomnia(sleeplessness),stress,tension,depression.According to scientific studies there are many foods that are 'mood boosting' and makes us happy.There are specific foods which relieves us from stress by releasing or promoting endorphin or sertonin which are commonly known as" happy hormones" in our brain.

 

 Here are some foods that makes us feel happy:

 

         Banana:

 

• Banana is a rich source of amino acid tryptophan,potassium,magnesium which helps in sustaining of good mood.
• Bananas contain natural sugars.These natural sugars get quickly released into blood and gives us immediate energy by releasing serotonin.
 
 
Tomato: 

 
• Tomatoes are very rich source of lycopene which is an antioxidant.It fights in brain-inflammation.
• Tomato is a rich source of potassium,phosphorus,calcium which is good for brain health.
 
Egg:

 

 

• Egg is a rich source of vitamin-B12,zinc,iodine which keeps us active for whole day.
• Egg is also rich in choline,omega-3 fatty acids which reduces irritation,stress and boost the endorphin hormone and keeps us in stable mood.
    

          Orange:     

 

• Orange is a simple citrus fruit which is rich in vitaminC,potassium,calcium,carotene which helps in perfect brain activity.
• Orange has plenty of folic acid which relieves us from depression,stress and tension.
• Orange juice is like a refreshing drink,it refresh our mood from irritation by releasing happy hormones.

          Honey:

• Honey contains huge amounts of flavonoid(powerful antioxidant) quercetin.Quercetin is more powerful than vitaminC which improves brain health and removes harmful toxins from the body.
• It also has huge amounts of kaemferol  which helps in reducing brain inflammation and prevents depression.

          Coconut:

• Coconut contains MCT(Medium-Chain Triglycerides) that boost energy ,good for brain health and generate better mood. 
• Coconut water drinks are very quick mood fixers.  
 
Yoghurt:

• Yoghurt is a good source of proteins,vitamin-B12, and huge amounts of calcium.
• If a person is deficient in calcium,he/she feels depressed, irritated and stressed.
• On eating yoghurt it generates better mood  by increasing neurotramitters in brain.
 

          Caffeine:

• Caffeine is an effective antidepressant which treats mild depression and irritation.
• Their is a evidance that 2or3 cups of coffee/tea is good for health.
• Too much caffeine leads to nervousness and severe headache.
 
Chocolate:


• Chocolate is high in phenylethylamine which is a mood enhancing chemical known for inducing a sense of happiness by releasing serotonin(happy hormone).
• Chocolate also contains anandamide which is another mood enhancing component.It rises our blood-sugar levels,quicken our pulse and generate better mood.
• Dark chocolate has the high percentage of cocoa in it than the milk chocolate.
    

         Sweet potato: 

• Sweet potatoes are rich in beta-carotene,vitamins,fibre that helps in reducing the stress levels.
• It process the carbohydrate successively and releases sugar gently and keeps us happy for longer period.

 

         Fish: 

• Fish contains omega-3-fatty acids,vitamin-B12 which is good for brain health and balance our emotional levels.
• It also contains natural mood lifter tryptophan an essential amino acid by releasing serotonin which is known as happy hormone. 

          Green vegetables:

 

• Green vegetables are rich in iron,folic acid,potassium and vitaminB.
• They brighten the mood by reducing stress,anxiety,panic,depression and other emotional disorders.
• Green veggies keeps us happy for longer period.

         

          Tips:

• In order to meet emotional balance,improve the nutritional balance which includes carbohydrates,fats,proteins and other beneficial nutrients.
• Don't skip meals.When we skip meals our body is deficient of beneficial nutrients and finally it leads to stress.
• Next time when you are down try the above foods to feel better.